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Good Abdoninal Training

Whether you’re talking about a sculpted six-pack or an hourglass figure, the abdominal muscles play a pivital role in keeping us looking – and feeling – great. The abdominal muscles exercises are important at maintaining good core strength training.  But keeping them in tip-top condition can be frustrating. The muscles we referenceto as the abs, or “abs,” are actually a group of six muscles that extend from the backbone around the sides to the front of the body. And although a well-toned set of abdoninals can make us look good in even the most form-fitting attire, keeping these muscles fit also plays a decisive role in maintaining good posture, preventing back pain, and even rest breathing.The key to an effective ab exercise program is to devise a routine that tones and strengthens all six muscles, and to perform those exercises the right way.

Training program

The following training program can form the core of a comprehensive exercise program that will tone and strengthen all six muscles of the abdominal cavity, improving your posture, strengthening your back, and whittling and defining your waist and stomach.

The Bicycle
· Lie flat on your back; interlace your fingers behind your head
· Bring your knees toward your chest and lift your shoulders off the floor
· Straighten out your right leg and bring your left elbow joint toward your right knee
· Swap sides and repeat, in a “pedaling” motion
· Continue alternating sides for 10 to 15 reps

Vertical leg crunch
· Lie flat on your back and extend your legs straight up, crossing them slightly at the ankles; arms at your sides
· Squeeze your abs and lift your shoulder blades off the floor
· Keeping your legs still, contract your abdominasl and imagine bringing your spine up to meet your belly button
· make relaxed your abs and lower your shoulder blades
· Repeat for 10 to 15 reps

Long arm crunch
· Lie flat on your back with your knees bent and extend your arms right out over your head, with elbows at your ears; clasp your hands
· Contract your ab muscles and slowly lift your shoulder blades off the floor
· Keeping your abdominals contracted, slowly lower your shoulder blades to the floor· Repeat for 10 to 15 reps

Get the most out of your routine by focusing on the muscles as you work them, squeezing them gently as they contract to procreate the effect of the training. And use a foam mat or folded towel to cushion your back.

When you think of building a strong, muscular physique what kind of exercises do you think of trying? To get better and develop strength most people focus on lifting weights – exercises like bench presses, push ups and flies – that key in on powerful pushing and pulling motions. Read the rest of this entry